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Low Fodmap Sourdough Bread – Your Guide To Baking And Choosing Gut Friendly Bread

Low FODMAP Sourdough Bread Recipe

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Making your own gut-friendly sourdough at home ensures you can enjoy all the qualities of artisan bread without the unpleasant side effects. With some patience and practice, anyone can create an IBS-friendly sourdough loaf.

  • Total Time: 50 minutes
  • Yield: 1 loaf (12 slices) 1x



Sourdough Starter

  • 1 cup Buckwheat Flour (for initial mix) + 1 cup (for feeding)
  • 1 cup Warm Filtered Water (for initial mix) + ¾ cup (for feeding)


  • 3 cups Gluten-Free Flour Blend
  • 1 tsp Sea Salt
  • 1 cup Sourdough Starter
  • 1½ cups Warm Water



  1. Mix 1 cup buckwheat flour with 1 cup warm filtered water.
  2. Cover and let sit at room temp for 48 hours, stirring occasionally, until bubbly and pungent.
  3. Discard half, add 1 cup flour and 3⁄4 cup water, stir, cover, and ferment 24 hours to build starter strength.

Making the Bread

  1. For the dough, whisk 3 cups gluten-free flour blend, 1 tsp sea salt, 1 cup starter and 11⁄2 cups warm water.
  2. Knead lightly to combine then cover and proof 16-24 hours at room temp until doubled in bulk.
  3. Punch down and shape into a round loaf. Let rise 2 more hours.
  4. Slash an X across the top of your risen loaf and set it on parchment paper on a baking sheet.
  5. Bake at 425°F for 45-50 minutes, rotating once, until deep brown. The internal temperature should register 208°F.
  6. Let cool completely on a wire rack before slicing to maintain texture.
  7. Store leftover sourdough bread cut-side down on the countertop in a breadbox or paper bag for up to 3 days.


  • Enjoy it toasted or untoasted in sandwiches, with soups and stews, or dipped in olive oil!
  • Author: Natasha Krajnc
  • Cook Time: 50 mins
  • Category: bread


  • Serving Size: 1 slice
  • Calories: 200
  • Sodium: 200 mg
  • Carbohydrates: 40 g
  • Fiber: 4 g
  • Protein: 5 g